Hey guys!
I need some help! I've been training 4 times a week for the past 3 1/2 months and all of a sudden the past 3 weeks I've been struggling to make any gains. My routine has stayed the same and in the beginning I was making big decent gains and then all of a sudden I noticed my form wasn't always so good or I was cheating during certain exercises, especially with dumbbell curls! When I realized this I started to pain attention to form and took the weight down 5 pounds for curls and 5 or 10 pounds for all the rest. I've been struggling still to increase the number of reps I can do even with the lower weight it has been staying the same. I mean say 2 weeks ago I was doing 40 pound curls 7 reps for 3 sets, I still can't squeeze the 8 out yet, and it's getting frustrating! The same things are happening with the rest of my exercises. I'm thinking that I might just be psyching myself out or something, but I don't know. Anyways, I'll show you an example of my weekly workout routine, maybe I just need a little more variety and should change up my workouts every other week or so. Because I am very serious about my lifting and aspire to get bigger and stronger, by the way I have no available spotter so I use dumbbells for everything except my deadlifts and machine related exercises. Hope you guys can help me out with some good critiquing! Thanks
Mondays- Chest/Triceps
Dumbbell Bench Press 3 sets of 6-8 reps with 60 pounds (been stuck at this weight for a month!)
Incline Bench Press 3 sets 6-8 with 55 pounds
Dumbbell flyes 3 sets of 6-8 reps with 45 pounds
Body Weighted Dips 3 sets 1. 15 reps 2. 12 reps 3. 10 reps
Skullcrushers 3 sets 6-8 with 35 pounds up to 8 reps now
Tricep Pushdowns 3 sets 6-8 reps
Tuesdays- Biceps/Legs
Dumbbell Curls 3 sets 6-8 reps 40 pounds (currently doing 7 reps but somedays I can only squeeze 6 on the last set!)
Alternating Hammer Curls 3 sets 35 pounds ( been stuck at 6 reps for awhile)
Preacher Curls 3 sets 8 reps 50 pounds
Leg presses 3 sets 8 reps 360 pounds
Leg Curls 3 sets 8 reps 60 pounds
Calve raises 3 sets 11 reps 210 pounds
Wednesdays- Shoulders
Shoulder presses 3 sets 7 reps with 50 pounds (stuck here as well)
Arnold Presses 3 sets 7 reps with 40 pounds
Side Lateral Raises 3 sets 6 reps with 25 pounds
Shoulder Shrugs 3 sets 8 reps with 80 pounds
Thursdays- Back
Cable Rows 3 sets 7-8 reps it varies on the day! with 135 pounds
Lat Pulldowns 3 sets 7 reps 110 pounds
Deadlifts 3 sets 6 reps 185 pounds
Seated bent over dumbbell rows 3 sets 8 reps with 50 pounds
That's the workout I;ve been doing since I've started, by the way guys do you know how long it is before you should move on to your next rep. I mean say I started my new weight curling 45's as opposed to 40's and was starting with 6 reps. Do I start the next week by doing 7 and then the other following do 8. So that means it takes 3 weeks to increase weight. Is that what your suppose to do?
Sorry for taking your time! See ya and thanks guys!
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